Avocado vs. Asparagus
Nutrition comparison of Avocado and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and asparagus:
- Both asparagus and avocado are high in dietary fiber and potassium.
- Asparagus has 52.1 times less saturated fat than avocado.
- Asparagus has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than asparagus.
- Asparagus is a great source of iron.
- Avocado has more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and asparagus has 88% less calories than avocado - asparagus has 20 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Avocado has a macronutrient ratio of 4:19:77 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Asparagus | |
|---|---|---|
| Protein | 4% | 34% |
| Carbohydrates | 19% | 61% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus and avocado contain similar amounts of carbs - asparagus has 3.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both asparagus and avocado are high in dietary fiber. Avocado has 224% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Asparagus and avocado contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Asparagus and avocado contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Asparagus has 52.1 times less saturated fat than avocado - asparagus has 0.04g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 57% more Vitamin C than asparagus - asparagus has 5.6mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Asparagus has 443% more Vitamin A than avocado - asparagus has 38ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Asparagus and avocado contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Asparagus has 98% more Vitamin K than avocado - asparagus has 41.6ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more pantothenic acid and Vitamin B6. Both avocado and asparagus contain significant amounts of thiamin, riboflavin, niacin and folate.
| Avocado | Asparagus | |
|---|---|---|
| Thiamin | 0.075 MG | 0.143 MG |
| Riboflavin | 0.143 MG | 0.141 MG |
| Niacin | 1.912 MG | 0.978 MG |
| Pantothenic acid | 1.463 MG | 0.274 MG |
| Vitamin B6 | 0.287 MG | 0.091 MG |
| Folate | 89 UG | 52 UG |
Minerals
calcium
Asparagus has 85% more calcium than avocado - asparagus has 24mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Asparagus is a great source of iron and it has 251% more iron than avocado - asparagus has 2.1mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both asparagus and avocado are high in potassium. Avocado has 151% more potassium than asparagus - asparagus has 202mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, asparagus has more beta-carotene and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than asparagus per 100 grams.
| Avocado | Asparagus | |
|---|---|---|
| beta-carotene | 63 UG | 449 UG |
| alpha-carotene | 24 UG | 9 UG |
| lutein + zeaxanthin | 271 UG | 710 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than asparagus per 100 grams.
| Avocado | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.01 G |
| Total | 0.125 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than asparagus per 100 grams.
| Avocado | Asparagus | |
|---|---|---|
| linoleic acid | 1.674 G | 0.04 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 G | 0.04 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Avocado g
()
|
Daily Values (%) |
Asparagus g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does asparagus or avocado contain more calories in 100 grams?Avocado is high in calories and asparagus has 90% less calories than avocado - asparagus has 20 calories in 100g and avocado has 167 calories.
Is asparagus or avocado better for protein?
Asparagus and avocado contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and avocado has 2g of protein.
Does asparagus or avocado have more carbohydrates?
By weight, asparagus and avocado contain similar amounts of carbs - asparagus has 3.9g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does asparagus or avocado contain more potassium?
Both asparagus and avocado are high in potassium. Avocado has 150% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and avocado has 507mg of potassium.